My quest to 700

[simpson54]

I have always been intrigued by powerlifting and wanted to try it out, but never trained for it specifically. Most of the time I have been lifting was spent doing bodybuilding routines or a hybrid, such as PHAT.

I got asked to compete at a small push/pull meet at my local gym by the guy that put it on because he said I had a stong deadlift and thought I would do pretty well. I hit all three deadlift attempts of 525, 545 and finished with 585(went too light. I had 600 in me) and on bench I hit 345, missed 365 and came back on my third attempt and got 365.

That meet was by far the most fun I have had since I started lifting and its safe to say I'm hooked and cant wait till my next meet.

This will be where I track my quest to a 700 lb deadlift and starting by running the 365 strong cube method.

vid from the meet


a couple weeks ago this was my max


any form advice or constructive criticism is welcomed. I'm pretty new to this so I appreciate any help

[simpson54]

Last night I decided to go pretty easy on deadlifts since I was still sore from the meet.

Sumo deads: 495 x 2 reps for 5 sets
Conventional stance deficit deads: Got one set of 405x6 and after that, my hips were so tight and sore I couldnt get down into position. Went and foam rolled and stretched and did a few sets without a deficit.
Rack Pulls: 495 x 3 reps for 2 sets
Lat pulldowns: 15 reps x 4 sets
Dumbbell shrugs: 10x3
Farmers walk: 3 sets of 30 second walks with the 120 lb DB's
pull ups: AMRAP x 3 sets


Decent workout but still pretty damn sore and tight from the meet. I'm going to start stretching and foam rolling before and after work every day.

[simpson54]

I hit bench last night with a couple guys that are way stronger than me.

warmed up with some light flys and bands to get the ole RC feeling right

Flat barbell bench: 6 sets of 295 for 3 paused reps followed by 2 sets of 225 for AMRAP (got 15-16)
close grip bench: 3 sets with 275 for 8 reps, 2 set of 225 for AMRAP
Incline Dumbbell Bench: 85lbx12, 95x10, 95x8, 85x6
superset skull crushers and EZ bar curls for 4 sets
superset AMRAP pullups and hammer rows

[simpson54]

Friday night squats

Cut down trees and split wood all day, so I was already pretty worn out

back squats: 455x5 for 3 sets, 455x3 for the last 2 sets
front squats: 315x5 for 4 sets
farmers walk with 120 lb DBs. 3 sets of 30 sec each
leg curls: 15 reps x 3 sets
leg extensions: 15 reps for 3 sets
Pullups: AMRAP(8-10) x 3 sets


Deadlifts last night

Sumo Deadlift: 315x10, 365x8, 425x5, 495x3 for 2 sets, 545x2 for 4 sets
2" Deficit deadlift conventional stance: 4 sets of 365x4
Yoke bar box squats: 4 sets of 315x5
superset lat pull downs and cable rows: 4 sets of 15 each
Pullups: AMRAP for 3 sets

[simpson54]

bench workout

flat bench: 135 for a couple warm up sets, 2 sets of 225x12, 250x8, 315x5, 2 sets of 365x3
wanted to try out a slingshot, so did one set with 315x8
Flat barbell bench with assistance bands: 2 sets of 365x6 then 2 sets of 405x2
flat barbell with 2 boards: 3 sets of 365x3 and then AMRAP with 315
Close grip bench press: 2 AMRAP sets of 225
cable flys: 4 sets of 15
cable pull down: 4 sets of 15
pull ups: 2 sets for AMRAP

[simpson54]

Saturday night did some skwaats
competition stance squats: 135x12, 225x10, 315x5, 405x5, 6 sets of 455x3
front squats: 4 sets of 315x5 then did a drop sets with 225 to 135 both for AMRAP
did a few sets of conventional deadlifts: 405x3 for 5 sets
finished off with some leg curls, extensions and drop set on leg press
3 sets of pullups for AMRAP




it was bench day on sunday


warmed up with some bands and 135 on the bar
flat barbell bench: 225x8, 275x5, 8 sets of 315x3
2 board flat barbell bench: 2 sets of 315x3
floor presses: 3 sets of 315x5
close grip bench press: 3 sets of 275x5
weighted dips: 3 sets with 2 45 lb plates for AMRAP
girlfriend showed up and we did some BBing style chest work to finish off. few sets of flys, incline dumbbells and the hammer strength machines

Last night was deadlifts:
sumo stance deadlift: 135x12, 225x12, 315x8, 405x5, 2 sets of 495x5, 2 sets of 545x3, 1 set of 495x3
3" deficit conventional deadlift: 4 sets of 405x3-5
rack pulls: 4 sets of 405x10
low cable rows for 4 sets of 15
cable pull downs for 4 sets of 15
barbell rows with snatch grip: 4 sets of 225x5-8
pull ups: 3 sets for AMRAP
did a few hammer strength row machines and farmers walks to finish off

[simpson54]

bench on 6/3/15

warmed up with bands and some light dumbbell bench
Flat barbell bench: 135x12, 225x8, 4 sets of 315x5, 4 sets of 365x3, 3 sets of 315x3-5 paused
close grip bench press: 225xAMRAP for 3 sets
incline barbell bench: 135x15 for a few sets (waiting on gf to arrive and didnt feel like going cold)
weighted dips: 3 sets with a 45 lb plate for AMRAP
flat dumbell press: 4 sets with 100 lb DB for 5-8
incline dumbbell press: 2 sets with 85lb DB for 5-8
hit some flys, did some accessory tri work and burned out with hammer strength incline machine

[simpson54]

on vacation all last week. did a deload and worked on form a bit.

last night I benched.
flat barbell bench paused reps: 135x12, 225x10, 315x5, 365x3 for 3 sets, 365x2 for 2 sets, 315x3 for 2 sets
close grip bench press paused reps: 225x12 for 2 sets
dips: 4 sets with bodyweight AMRAP
pullups: 4 sets AMRAP

[simpson54]

deadlift workout 6/15/15

Sumo deadlift: 135x12, 225x10, 315x8, 405x5, 495x5, 545x3 for 7 sets
4" deficit conventional deadlift with snatch grip: 405x5 for 4 sets
dumbbell farmer walks with shrugs: 120 lb DB with 30 sec walk followed by 8 shrugs for 4 sets
lat pull downs: 4 sets of 15
pull ups: 4 sets for AMRAP
grip machine: did 10 reps with only middle two fingers and then used all fingers for AMRAP. did that for 4 sets

[simpson54]

bench workout 6/18/15

Flat barbell bench press: 135x12, 225x10, 315x5, 365x2 for paused reps, then did 5 sets of 315x5 for paused reps
spoto press: 275x6 for 4 sets
close grip bench press: 275x3, 225x8 for 3 sets
Lateral raises: 30lbx12, 45x10, 3 sets of 55x8
front raises: 4 sets of 55x8
lat pulldowns: 4 sets of 15
pull ups: 4 sets for AMRAP

[simpson54]

squats on 6/18/15 mostly worked on form since it was pretty late and I was half asleep

competition stance back squat: 135x12, 225x10, 315x8, 4 sets of 405x8, 3 sets of 455x2

das it

[simpson54]

Deadlifts on 6/21/15

Sumo stance deadlifts: 135x10, 225x10, 315x5, 405x3, 495x3 for 6 sets then did 405 for a lot of doubles and triples just to work on form,
3" deficit conventional deadlifts: 315x3 for 4 sets
block pulls: 405x3 for 4 sets
did some accessory work with pull downs, cable rows and shrugs

[simpson54]

Squats on 6/25/15

Competition stance squats: 135x10, 225x10, 315x5, 405x3, 495x3
Speed squat reps: 315x3-5 for 4 sets

Didnt get too crazy, hips are still sore from deadlifts and just wanted to break in my new wraps

finished off with pullups and some rows.

[simpson54]

Bench day on 6/27/15
Dumbbell Shoulder press: warmed up to 4 sets with 100 lb DB for 6 reps
Speed bench: 6 sets of 250 for 4 paused reps
Close grip bench press: 4 sets of 250 for 6 paused reps
Wide grip spoto press: 4 sets of 250 for 4 reps
Pullups: 4 sets AMRAP

Deadlifts on 6/28/15
Conventional Deadlifts with 2" deficit: worked up to 405x3, 495x3, 545x3 for 2 sets
Straight leg dead lifts: 315x5 for 4 sets
Block pulls: 495x3 for 3 sets
Cable low rows: 4x15
Pullups: 4 sets AMRAP

[simpson54]

Bench on 6/30/15

Flat Barbell Bench Press: warmed up to 315x3, 365x3 for 3 sets, new pr of 385x1, went for 405 and got it up, but it was real ugly and ass came off the bench. still have some time before the meet so thats the new goal
Spoto press: 315x3 for 3 sets
Close grip BP: 2 sets AMRAP with 225
Dumbbell shoulder press: 3 sets of 3 with 100lb DB
finished with some pullups

[simpson54]

squats on 7/2/15
competition stance squats: 135x10, 225x5, 315x3, 405x3, 455x3, 3 sets of 495x3 then 2 sets of doubles
front squats: 365x3 for 2 sets

bench on 7/3/15
did a bunch of speed and form work. went pretty light

camping and driving all weekend. hips and back are not feeling good. deadlifting last night did not go well. worked up to 495 for a few triples then did some BBing style training to get some blood flowing

[simpson54]

Bench workout 7/7/15

Competition paused bench: 135x10, 225x5, 315x3, 335x3 for 4 sets
close grip paused bench press: 225x8 for 4 sets
dead press: 225x8, 315x3 for 2 sets
finished with some tricep accessory work

[simpson54]

skwaats on 7/9/15

competition stance squats: 135x10, 225x8, 315x3, 405x1, 495x1, 535x1 (NEW PR!!!!), 560x1 (ANOTHER NEW PR!!!!!!)

reverse band squats: 605x4

[simpson54]

deadlifts on 7/12/15

Kinda chit day. still a bit tore up from squatting last thursday and hip is not feeling so good. Gonna switch back to conventional for this meet.

Deadlifts: 135x8, 225x5, 315x3, 405x1, 495x1, 545x1,(hips started hurting here, switched to conv) 560x1 (new conv PR), couldnt get 605 conv.

gonna go easy this week on squats and recover and see how deadlifts feel

[simpson54]

bench day 7/14/15

Competition paused bench: 135x10, 225x5, 315x1, 350x1, 385x1, went for 400 and started slipping and butt came up a little but the weight came up ok.
Speed bench with 2 board: 225x5 for 8 sets
just finished with some random accessory work

[simpson54]

squats on 7/16/15

took a nice deload on squats

paused squats: 10 sets of 3 with 315
front squats: 225x8 for 4 sets

[simpson54]

bench on 7/21/15

Competition bench: worked up to 365x3 for 6 sets
spoto press: 275x5 for 4 sets
close grip bench press: 225xamrap

finished with some pullups

[simpson54]

7/26/15 deadlifts

Started the day with pancakes. Cant beat that

Conventional Deadlift: 135x5, 225x5, 315x3, 405x3, 495x2 for 5 sets
block pulls: 405x5 for 3 sets
finished with some pull downs and rows

[simpson54]

Bench workout on 7/28/15

Competiton bench: 135x10, 225x5, 315x1, 365x1, 375x1 Just cleaning up openers. everything felt light, so should be peaking right on time

Close grip bench with pause 1" off chest: 275x5 for 3 sets

did some dumbbell pressing accessory work and some tricep pushdowns

[simpson54]

Squats on 7/30/15

Competition stance squats: 135x5, 225x5, 315x3, 405x3, 475x1, 535x1 for 4 sets

das it. just worked on openers and second attempts

[simpson54]

Deadlifts on 8/2/15

Conventional deadlift: 135x5, 225x5, 315x3, 405x3, 495x1, 535x1, 565x1, 580x1

[simpson54]

8/5/15 bench workout

Competition bench: 135x10, 225x5, 315x1, 335x1, 365x1, 385x1, 395x1 ayyyyy new pr
Flat barbell with chains: 225 + chains x 6 for 3 sets
amrap with 225

some light flys to stretch out and get some blood moving

[simpson54]

[simpson54]

8/6/15

Competition squats: 135x10, 225x5, 315x3, 405x3, 455x1, 475x1, 495x1
speed squats: 4 sets of 315x3 beltless

das it mane. last heavy squat day before the meet. gonna do some real light speed work on sunday and wednesday and thats it. I'm getting a little nervous. wish me luck

[simpson54]

8/9/15 deadlifts

just worked up to 405 for 6 singles and then did some light pulldowns and cable rows